Mini Balance Drills You Can Do Every Morning to Prevent Falls

39. The Staircase Stand

You don’t need a gym to improve your balance; your home's staircase is a perfect tool. Stand on the first or second step of a staircase with your heels hanging off the edge. Hold on to the railing for support and slowly lower your heels toward the ground, feeling a stretch in your calves. Then, press up onto the balls of your feet. This simple heel-drop and heel-raise motion strengthens the small stabilizing muscles in your feet, ankles, and calves. This is a great way to improve your proprioception and prepare your body for navigating stairs safely.

40. The Single-Leg Glute Bridge

This exercise is a great way to improve your balance and strengthen your core and glutes, which are crucial for maintaining stability. Lie on your back with your knees bent and feet flat on the floor. Raise one leg off the ground, keeping it in line with your hips. Engage your glutes and lift your hips toward the ceiling. Hold for a few seconds, then slowly lower your hips back down. Repeat on the other side. This exercise not only strengthens your core and glutes but also forces your body to stabilize on one side, improving your overall balance and coordination.